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Training Log Archive: Tim C

In the 7 days ending Jan 7, 2018:

activity # timemileskm+m
  running7 3:27:00 22.8(9:05) 36.7(5:38) 770
  orienteering3 1:28:00 10.07(8:45) 16.2(5:26) 34064c
  Total10 4:55:00 32.87(8:58) 52.9(5:35) 111064c
averages - sleep:3

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MoTuWeThFrSaSu

Sunday Jan 7, 2018 #

6 PM

running 35:00 [3] 8.0 km (4:23 / km) +20m 4:19 / km
shoes: Inov8 f-lite 195 black

At lower Sabie. 3 perimeter loops.

Saturday Jan 6, 2018 #

8 PM

running 25:00 [3] 5.5 km (4:33 / km)
shoes: Inov8 f-lite 195 black

In Kruger.

A couple loops around Satara with Roisin.

Friday Jan 5, 2018 #

6 PM

running 1:05:00 [3] 10.0 km (6:30 / km) +450m 5:18 / km
shoes: Inov8 X-talons 200

Similar to yesterday, just in reverse and adding on an extra loop at the beginning and then the bit back to camp afterwards.

Absolutely stunning views again!! Was racing the light a bit though, so pretty slow going the last 10min or so of the trail section with the lack of light.

Thursday Jan 4, 2018 #

5 PM

running 50:00 [2] 7.0 km (7:09 / km) +300m 5:53 / km
shoes: Inov8 X-talons 200

In Blyde Canyon for a couple of days, staying right on the edge of the canyon. Went for a chilled run with Aoife, Roisin and Rory on the trails from the upper viewpoint to the campsite. Some pretty damn great views!!!

Wednesday Jan 3, 2018 #

Note

Overall a really fun big 5 with some cool new maps and areas.

Not overally pleased with my runs, but definitely showed some solid orienteering in sections, just need to work on that 10% or so that I lose focus and end up stuffing up.

Nice result in the end being 3rd behind Hector and Anton Johansson, but that's mostly because a bunch of the big boys didn't do enough races to count for the overall.
9 AM

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 f-lite 195 black

10 AM

orienteering 19:00 [3] 4.5 km (4:13 / km) +50m 4:00 / km
20c shoes: Inov8 f-lite 195 black

Big 5 day 5. Sprint.

Absolutely useless start going off 90degrees wrong and losing over a min on that.. then another 30sec on 2 still not reading the map.. Okay from there besides for another 30sec loss at 18 where the joining line was covering an uncrossable wall.. Still very scrappy though.

On a positive, legs felt pretty great.

Oh. Also punched the wrong #6, so dq'ed as well..

12 PM

orienteering 20:00 [2] 4.2 km (4:46 / km) +40m 4:33 / km
20c shoes: Inov8 f-lite 195 black

Womens course in very minimal clothing (lost a bet).

M21E - Splits

Tuesday Jan 2, 2018 #

9 AM

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Inov8 O-rock 280 (2- blue)

10 AM

orienteering 49:00 [3] 7.5 km (6:32 / km) +250m 5:36 / km
24c shoes: Inov8 O-rock 280 (2- blue)

Big 5 day 4.

Legs feeling good for the first time this past week,but my nav in the lower visibility forest was shocking. 1min lost on 4, 2min on 5, 30secs on 11? And 16 and then another minute on 21 looking for a gully instead of a spur..

M21E - Splits

Monday Jan 1, 2018 #

9 PM

running 17:00 [2] 3.2 km (5:19 / km)
slept:3.0 shoes: Inov8 X-talons 200

Very chilled one around the forest tracks after a long day in Kruger

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